Who does not dream of getting rid of unnecessary kilos that have plagued us for weeks, months or even years in the shortest possible time? So it's all too understandable that the temptation - and motivation - is initially great when we're offered the prospect of one rapid weight loss. However, one must ask how realistic they are the promise of significant weight loss in a short period of time. We asked Silke Restemeyer, head of the German Society for Nutrition (DGE).
In general, the expert's opinion is quite clear: more often than not, the promises of these diets are not kept.
How much you can lose in a week depends, among other things, heavily on the initial situation.
Please note the following: People who are severely overweight lose weight faster and much faster than those who only have to struggle with two or three extra pounds. It also plays a role in how much you eat and if you play sports. However, five pounds in a week is quite unrealistic even for a severely overweight person.
«It is possible to lose several kilos in a week» says Restemeyer, «however, it is important to know that it is not fat initially, but only water. To lose a pound of adipose tissue you have to burn 7000 Kcal! " For this reason, the specialist warns that short-term diets do not last: they can lead to some results, but it will be like "an illusion".
What is the right way to lose weight
The nutrition expert recommends lose weight slowly, but in the long term. «Anyone who loses a lot of weight in too short a time runs the risk of not being sufficiently supplied with all nutrients needed to have energy we need and that they are good for our health. Furthermore, due to theyo-yo effect, you will regain this weight just as quickly.
Our metabolism goes into one state of rest if we eat too little. As soon as you return to your normal eating habits, the body takes in all calories and stores as much as possible. The pointer of the scale will rise irretrievably again. "
«To fool the yo-yo effect, you should really lose weight wisely. Half a kilo a week, from a a two kilos a month are optimal»Says Silke Restemeyer. Also recommended to do a four to six week break from the diet after the first three to five kilos, during which the weight is maintained.
Those who lose weight slowly this way don't give the yo-yo effect a chance and can be sure to get it all nutrients. "
Among the various slimming programs that exist, Silke Restemeyer mentions one that can work if followed carefully. This is the Weight Watchers, the innovative "points" diet that remembers more than a restrictive regime nutrition education. With the points system, those who follow him learn to divide calories throughout the day and week, enjoying some "gluttony" from time to time and without excluding any food.
How many calories do you actually need per day?
Now we know how many calories we need to save to lose 1 kg of fat tissue. Furthermore, we have learned that our body works in a similar way to "energy saving" our basal metabolic rate decreases when we reduce calorie intake. Which explains why crash diets of 1 or 2 weeks are not usually very promising in the long run.
But how do we know of how many calories our body actually needs, regardless of whether we want to lose a few pounds or just stay fit? Our daily calorie requirement depends on various factors, such as gender, age and physical activity. To calculate it, you can ask for the advice of an expert taking into account all those fundamental aspects to plan one healthy and balanced weight loss.
Do you get more results in losing weight by doing sports?
If you are in a hurry to lose weight, there is no way to avoid sports. If you train several times a week, you will quickly lose a few pounds. In fact, activating fat burning through exercise is not only optimal to lose weight, but for feel good about yourself and feel better.
Whether it's to go in the gym, do some exercises at home or choose to give yourself to race or alle walk in the middle of nature, playing sports is the best ally for weight loss and for the mental well-being. Indeed, physical exertion has a placebo effect on the mind and helps download anxiety and tension, two factors that usually lead us to eat more!
Important note in conclusion: an active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit over the long term and to achieve or maintain optimal weight.
For more information on weight loss, see the site of Humanitas.
